pic

Mindfulness Meditation For Mental And Physical Well-Being

Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.

Studies have shown that mindfulness meditation helps relieve stress, manage pain and anxiety, reduce inflammation and risk for certain diseases. It is a safe, natural and effective tool that helps to increase immunity and improves overall mental and physical well-being.

How to start a practice:

  1. Choose a time of day or night that works for you.
  2. Find a quiet place to meditate.
  3. Wear loose comfortable clothing.
  4. You may sit or lie down, but try not to fall asleep.
  5. Now close your eyes and focus on your breath. Feel the air go in and out.
  6. Every now and then your mind may begin to wander. Every time your mind wanders bring it back to your breath.
  7. Start by doing this for 3 minutes.
  8. Be persistent, don’t give up. There may be obstacles:
  9. You may be uncomfortable with some thoughts, stop and try again the following day
  10. You may think you are “not the meditating kind.” That is not true, try again the next day
  11. You may feel you need to have “no thoughts” while meditating. That is not true, refer to #6.
  12. If you meditate in a group, you may be embarrassed by your stomach grumbling. To avoid this you may try drinking water before you start.
  13. Over 3 months, try to meditate for 20 minutes at a stretch and do this daily.
K Primary Care & Medical Nutrition Center
✆ Phone: 908-206-4676
✆ FAX: 908-206-4707
Address: 1265 Springfield Ave, , New Providence, NJ 07974